Tight abs in 10 minutes

Michele Borboa, MS is a freelance writer and editor specializing in health, fitness, food, lifestyle, and pets. Michele is a health and wellness expert, personal chef, cookbook author, and pet-lover based in Bozeman, Montana. She is also...

Tighten your core

When it comes to working out on a busy schedule, it's hard enough to fit in cardio, weights and stretching, much less spend even more time trying to get enviably sculpted abs. Who has time? You do! Illinois-based fitness pro Angie Miller of Angie Miller Fitness shares her 10-minute tummy-toning workout that even the busiest lady can fit into her day.

Expert fitness tips

Tightenyour core

When it comes to working out on a busy schedule, it's hard enough to fit in cardio, weights and stretching, much less spend even more time trying to get enviably sculpted abs. Who has time? You do! Illinois-based fitness pro Angie Miller of Angie Miller Fitness shares her 10-minute tummy-toning workout that even the busiest lady can fit into her day.

Meet the expert

Angie Miller's 10-Minute abs workout: For each exercise, a mat or towel is the only equipment needed.

Angie Miller is a leading health and fitness expert and the star of highly acclaimed exercise DVDs Crave Results, Kettlebell Bootcamp and Core & Strength Fusion. Her latest DVD, and the first in her upcoming Bedroom Body™ series, is now available. Miller is an international fitness presenter, freelance writer, personal trainer and group fitness instructor. A proud mom of two, she has been featured on SheKnows and in Self, Today’s Diet & Nutrition, American Fitness magazine and Competitor magazine. Her 10-minute tummy-toning workout is adapted from her upcoming release Bedroom Body: Empowering a Fit, Confident You.

Perform one set of 8 repetitions with pulses: up and pulse for three, lower down on four.

Switch sides and repeat.

Trainer's note: If this move is too challenging, keep your knees together rather than separating them into a clamshell position. Once you master the clamshell move, you can make the exercise more intense by placing a small ball between your upper thighs. As you lift, squeeze and engage your inner thighs. This will also work your hip adductors.

Seated clamshell crunch

Start position: Start in a seated position on your mat, facing front, with your knees bent and your hands on the floor behind your hips for support. Sit up tall with your torso long and extended, and your chest open. Keep the inside soles of your feet together and separate your knees. Lift your feet a few inches off the floor.

Side plank with arm extension

Start position: Start out on the mat on your side with your torso long and extended and your legs straight, stacked on top of one another. Bend your bottom elbow and place it directly below your shoulder, keeping your neck long and making sure there is space between your ear and your shoulder. Keep your shoulders and hips facing forward, stacked on top of one another. Your upper arm will be bent, with your elbow by your waist.

Movement: Engage your abdominals and lower back as you lift your hips and knees off the floor, extending your upper arm above your head. Your bottom foot should stay in contact with the floor as you lift, and your head should stay in line with your spine. Pause at the top, then lower down slow and controlled, bringing your elbow back to your waist. To avoid overloading your shoulder, keep your neck long and focus on lifting and engaging through your center.

Repetitions: Perform 8 to 12 repetitions on each side.

Trainer's note: To make this exercise easier, bend your knees to make a shorter lever and put less stress on your shoulder. Another modification is to place your upper arm on the floor in front of you for additional support.

Hip lifts with torso rotation

Muscles worked: abdominals, lower back, gluteals and arms.

Start position: Start out seated on the mat with your knees bent and your feet hip-distance apart. Hands are behind your hips, placed flat on the mat for support. Your torso should be long and extended, and your head in line with your spine.

Movement: Inhale first. As you exhale, lift your hips off the floor, rotating your torso and extending your right arm to your left leg, fingertips to toes. In the upper extended position, you are supported only by your left hand and your right foot. Your balance and control comes from engaging through your center and stabilizing through your spine. Lower and switch to the other side.

Repetitions:

Perform one set of 16 repetitions, alternating sides.

Perform one set of 8 repetitions, slow and controlled; hold for a few seconds at the top, increasing the balance challenge.

Trainer's note: If this is too challenging, keep your hips on the floor and rotate your torso, extending your fingertips to your toes, still working your core, but without the additional balance challenge.